hi all…
i was planning to start some sort of vertical/horizontal push/pull routine…i found AntiBB and liked a lot…but i have some questions…
aren?t the weight percentages too light?..maybe i?m just dumb because i haven?t even started the program…but for squat it?s just 60% of 1rm…isn?t it light?..
and another problem that i have is that my gym is closed on sundays…so what should i do?..take another rest day?..cause i can?t follow the 1 on 1 off split…
i?d be really glad if anyone could help me with this…
thanks in advance
I’m about to start it soon. I’m doing a Mon/Tue/Thur/Fri type split, which Waterbury thinks will work well.
that’s percisely why it is called the ANTI-body building program. The program as a whole goes against the grain of most hypertrophy specific protocals. Essentially, you will be doing 2 “upper” body and 2 “lower” body workouts per week. 1 day is geared towards low rep, high intensity (80-85% 1RM), while the other day is geared towards high rep, low intensity (60% 1 RM). Even though you will feel “cheated” by the end of the workout due to its short duration, TRUST ME…you will feel it the following day!
how would that mon/tue/thu/fri split be?..just the same but using those days…like monday horizontal push pull, tuesday quad dominant, thursday vertical push pull and friday hip dominant?..cause that would be perfect for me…
Pierroth,
You can either follow the Mon/Tue Thur/Fri split, or maybe even better for you, the Mon/Tue Thur/Sat split. Either breakdown will work well as I have used both with clients.
Yes, the workout breakdown remains the same, it’s just that you won’t be skipping a day between your Mon and Tue workouts.
Try the 5 x 10 scheme, then you can let me know if it feels too light. The load should force you to almost hit failure on the tenth rep of your fifth set. If so, the load is perfect, if not, increase the load by 5% the next time around.
Good Luck!
thanks a lot Chad…i?ll start on monday…i?ll use the mon,tue,thu,fri split…my last question is: on leg days i?m supposed to go for example:
squat then abs and the calves in a triset?..and how can i calculate my 1rm for abs?..
On the 10 x 3 workout, you should be utilizing a 5RM load. Test your decline sit-ups by holding a dumbbell, or plate, at your chest until you reach a load that causes failure at 5 reps. That is the load you should use for that workout (and the 10 x 3-5 workouts thereafter).